Monday
Work Capacity
EMOM 2′
8 Burpees Box Jump Over
10 alt. DB Snatch
rest 1′
EMOM 3′
7 Burpees Box Jump Over
8 alt. DB Snatch
rest 1′
EMOM 4′
6 Burpees Box Jump Over
6 alt. DB Snatch
rest 1′
EMOM 5′
5 Burpees Box Jump Over
4 alt. DB Snatch
rest 1′ and way back
Cool Down
For Quality
200m Jog
1′ Jumping Jacks
Tuesday
Work Capacity
6 Rounds For Time
30 Russian Swings
20 V-Ups
10 Box Pike-ups
Cool Down
2 Rounds For Quality
15 Air Squat
8 Tuck Ups
Wednesday
Work Capacity
AMRAP 7′
800m Run
20 Ring Row
20 Push-ups
10+10 Single Dumbbell C&J
Max Effort Knees to Chest
rest 3′ x 3 set
Cool Down
2 Rounds For Quality
10 Down & Up
10 Cross Body mountain Climb
Thursday
Endurance Class
Warm Up
2 Sets of:
200m Jog
30 Mountain Climb
2′ Erg/Bike – 30″ ON / 30″ OFF
Workout
3 x 1000m Row/Ski/1.2k Assault/2k Bike Erg – 500m D10/8 / 500m D1
1′ Walking b/s
6 x 500m Row/Ski/700m Assault/1k Bike Erg – D7/5 – Progression from 50% till 100%
1′ Walking b/s
Cool Down
200m Jog
100m Walk
30 Sit Ups
Friday
Work Capacity
For Time
6+6 Shuttle Sprint
15 Wall Ball
6+6 Shuttle Sprint
15 Bumper Ground to Overhead
6+6 Shuttle Sprint
rest 1′ x 10 set
Cool Down
2 Rounds For Quality
8 Leg Raises
8 Inch Worm
Saturday
Work Capacity
CLASS
For Time – Team of 2
30 HSPU
40 Power Snatch @50/35Kg I go you Go by 1 reps
50 Pull-ups
60 Hang Squat Clean @40/25Kg I go you Go by 5 reps
70 Toes to Bar
80 Overhead Squat @20/15Kg I go you Go by 10 reps
SWEAT
For Time – Team of 2
30 Box Pike Ups on Dumbbell
40 Synchro Dumbbell Snatch
50 Push-ups on Dumbbell
60 Synchro Dumbbell Hang Squat Clean
70 Hollow ROck
80 Synchro Dumbbell Overhead Squat
Cool Down
For Quality
1’ Reverse Lunges Alt.
10 Indu Push Ups